Wednesday- 11/09/11- Week 9/run, dl, push up

Week 9 Oly
-Power snatch- heavy single- 133
-Power clean & jerk- heavy single- 200
-Clean pull- 90% x 3 x 3- 200
-Back sqaut- 95% x 1- 275

Strength

-1) 5x1 Press cluster (Push press, push jerk, split jerk)- heaviest possible; rest as needed
2a) Back squat- 2x5 @ 40%+25% chains. 2x5 @ 50%+25% chains, Max Effort @ 60%+25% chains- rest 60 sec
   Notes- If you do not have chains use 60,70,80%, do not perform more than 15 reps on your max effort
2b) 5x5 Floor Press-heaviest possible rest 60 sec

Conditioning

Run 200 m
10 deadlifts (275/185)
15 slapping push ups
Run 400 m
8 deadlifts (275/185)
12 slapping push ups
Run 400 m
6 deadlifts (275/185)
9 slapping push ups
Run 200 m
-6:40, all work UB good wod to open up the lungs